Breakfast plantain-egg muffins

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This recipe for breakfast plantain-egg muffins is a delicious quick grab and go option for busy mornings. They are low calorie muffins with eggs, plantain bacon, diverse vegetables for maximum texture and flavour!

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Eggs are smart breakfast choice because they are not only healthy but so versatile, you can poach them, scramble, fry, and make sauces with them. There are endless possibilities with what you can do with eggs.

Coming from a large family of seven my mum had a regular breakfast routine of Eggs with plantain, PAP with AKARA (maize meal and fried black-eyed bean balls), bread and eggs. a typical African breakfast (Nigerian). The switch between these breakfast options meant that breakfast was always enjoyable and satisfying. So, this usually will keep me going till lunch time. in a nutshell, there’s no room for snacking as you are just so full! who can relate?

 But practically, not many of us have time to whip up any of these breakfast options in the morning, plus the problem of picky eaters to deal with. (if you’ve got kids sure you can relate)

So, having a nice twist to the regular egg and plantain or egg recipes it’s exciting. this combination cooks like a real cake, my 4 years old calls it ” the healthy cupcake” bless!

It’s a cool way of getting the kids to eat more veggies, having said that, some kids are gifted with picking out not so hidden veggies like my 4 years old, while he loves these muffins, he will craftily pick out every piece of pepper or onions in it.

So, if you have one like mine I ‘ll advice to blend all the veggies with the plantain and egg and just bake directly. I like to release the fragrance from vegetables before adding them to baked dishes, so this is completely optional. (personal preference) But in practical, not many of us have time to whip up any of these breakfast options in the morning, plus the problem of picky eaters to deal with. (if you’ve got kids sure you can relate)

so, I thought having a nice twist to the regular egg and plantain or egg recipes will be more exciting. this combination cooks like a real cake, my 4 years old calls it ” the healthy cupcake” bless!

It’s a cool way of getting the kids to eat more veggies, having said that, some kids are gifted with picking out not so hidden veggies like my 4 years old, while he loves these muffins, he will craftily pick out every piece of pepper or onions in it. So, if you have one like mine I ‘ll advice to blend all the veggies with the plantain and egg and just bake directly. I like to release the fragrance from vegetables before adding them to baked dishes, so this is completely optional. (personal preference)

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WHAT WILL YOU BENEFIT FROM THIS PLANTAIN- EGG MUFFINS??

  • Excellent source of protein: Eggs contain all of the essential amino acids, so they provide complete protein. protein helps builds and repair tissues within the body, and itโ€™s needed to make hormones, enzymes and haemoglobin which are all essential for the body to function well. When protein-containing foods are digested, theyโ€™re broken down into individual amino acids. Then the body uses the amino acids to rebuild whatever specific protein it needs. Getting a regular daily supply of protein is critical because your body doesnโ€™t store amino acids One hard-boiled egg has 6 grams of protein, which gives men 11 percent of their daily intake, while women get 14 percent. In a large egg, about 43 percent of the protein is found in the yolk. Even though that percentage will vary based on the size of the yolk.
  • You will be full for longer: protein is not easily broken down .it is converted to glucose slowly which means your body is not flooded with more glucose than it can cope with, this keeps your blood sugar level steady and in turn means that your energy level are kept steadier and that mid-morning energy crash can be held off. This is from my first-hand experience with diabetes, monitoring my blood sugar levels before and after each meal gave me a good idea of how certain food types impact our system
  • Excellent source of potassium:
  • plantains are like bananas if you are wondering what they are but are less sugary and starchier, but the good kind of starch (Resistant starch, look it up) potassium helps naturally resolve high blood pressure according to studies. here is a good link for more information
  • .https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
  • Good source of dietary fibre: These are mainly the parts of plant foods your body can’t digest or absorb. Unlike other food types like fats, proteins or carbohydrates which your body breaks down and absorbs fibre isn’t digested by your body. Instead, it passes through your stomach, small intestine and colon and help bulk your stool. so, if you have digestive problems, you’d want to eat more vegetables. they keep you full for longer too this means you are less likely to snack in between meals, this is a good tip for weight management. the fuller you are the less you eat and less extra body fat
  • Convenience: finally this breakfast muffin is a winner in terms of health, satiety and convenience. it is grab and go! make them ahead and fridge in airtight containers as shown below pair with fruit of choice and you’ll be on your way to your at least 5 a day servings of vegetables and fruits.
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shall we get baking?

Difficulty: easy 20mins
INGREDIENTS.

  • 6 eggs
  • 1pack cup mushroom chopped (I used chestnut)
  •  5-6 bacon rashers
  • 1ripe plantain(peeled)
  • 2 onions sliced
  • 1 bird’s eye chilli or scotch bonnet pepper (black pepper can do)
Sliced mushrooms, peppers and onions
1 ripe plantain
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METHOD

  1. Preheat the oven to 375 degrees. grease muffin tray with cooking spray or line with paper liners.
  2. Add the plantain in a blender, and crack in the eggs one at a time and  blend  until smooth, this will take less than a minute,  set aside.
  3. Add the olive oil in a pan, then add onions, and peppers cook till fragrant then lastly add the mushroom and cook for 3mins
  • 4. Allow to cool, transfer the cooked vegetables into the plantain- egg mix
  • 5. Divide the plantain-egg mixture evenly among the muffin cups.
Line a part of the tray with raw bacon.. this is for the egg without plantain recipe. if you don’t have plantain you can simply have your egg and bacon muffin!
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Bake for 15-18 minutes or until the muffins are set.

Fill cups with the mix

Serve immediately or portion out into air tight containers and store In the refrigerator until ready to eat.

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Ta..daa!

breakfast on the go!

 notes: 

You can skip the plantain if you don’t have one, and just go with the eggs as shown in the pictures above, I made part plantain-egg mix and part egg and bacon . So, which ever way you swing you’ll be fine.

Enjoy!!

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Printable version :click on link below


https://sites.google.com/site/healthfulnonyecom/plantain-egg-muffins

please don’t forget to tag me if you make it hashtag hardynonye (Instagram page) hashtag healthfulnonye. Thank you!

2 thoughts on “Breakfast plantain-egg muffins

  1. Tyn

    Yum! Never made this but I used to make it eggs and veges the way you suggested. Always turns out nice. I’ll try it with plantain in it. I can taste it in my buds already ๐Ÿ˜‹

    Liked by 1 person

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